Pregnancy is a beautiful journey. But let’s be honest—it’s not always comfortable. Backaches, sore hips, swollen feet, and sleepless nights can sneak up on you fast. That’s where prenatal yoga can really help. It’s gentle. It’s calming. And most importantly, it can make you feel better in your changing body.
I’ve picked 12 of the most helpful yoga poses that many pregnant women find soothing. These poses are safe for all trimesters, but it’s always best to check with your doctor or midwife first. And listen to your body—if something doesn’t feel right, stop.
Let’s go step by step.
Can Prenatal Yoga Really Help?
Yes, absolutely. Prenatal yoga isn’t just about stretching. It helps you connect with your breath, calm your mind, and ease the physical tension that builds during pregnancy. It may reduce anxiety, improve sleep, and prepare your body for birth. Plus, it just feels really good to move in a gentle, supported way.
Now, let’s explore the poses.
1. Child’s Pose (Balasana)
This pose is like a hug from the inside. Kneel on your mat, spread your knees wide to make space for your belly, and rest your chest forward with your arms stretched out. You can also place a pillow under your chest or head.
It stretches your back, hips, and shoulders. It’s also great for calming the nervous system. Stay here as long as you like.
2. Cat-Cow Stretch
This simple movement is magic for your spine. Start on all fours. As you inhale, drop your belly and lift your chest (cow pose). As you exhale, round your back like a Halloween cat (cat pose).
It loosens tight back muscles and helps with posture. You’ll love how this feels, especially in the second and third trimesters.
3. Butterfly Pose (Baddha Konasana)
Sit with your feet together and your knees dropping out to the sides like butterfly wings. You can hold your feet or place your hands on your belly.
This pose gently opens the hips and stretches the inner thighs. It may also help with pelvic flexibility, which is useful for labor.
4. Seated Side Stretch
Sit in a cross-legged position or with legs stretched out. Raise your right arm and bend gently to the left, keeping both sitting bones grounded. Repeat on the other side.
This side stretch gives your waist and ribcage more space—great when your lungs feel squished. It can also reduce stiffness in your sides and back.
5. Wide-Legged Forward Fold
Stand with feet wide apart. Slowly hinge forward at your hips, keeping your back flat. Rest your hands on blocks or a chair if needed.
It releases tension in the lower back and hamstrings. In later pregnancy, it also gives your belly some breathing room.
6. Warrior II (Virabhadrasana II)
Stand with your feet wide. Turn your front foot forward and bend your front knee. Extend your arms out to the sides and look over your front hand.
This pose builds strength in your legs, hips, and back. It helps with balance and body awareness. And it can make you feel powerful and grounded.
7. Tree Pose (Vrikshasana)
Stand tall and bring one foot to your inner calf or thigh (not your knee). Press your hands together at your heart or raise them up.
Tree pose improves balance and focus. If you feel wobbly, stand near a wall or use a chair for support. It’s a beautiful pose to feel calm and centered.
8. Garland Pose (Malasana)
This deep squat can feel amazing during pregnancy. Stand with your feet wide, then slowly squat down. Use a rolled towel under your heels if needed. Bring your hands to your heart.
It opens your hips, stretches the ankles, and encourages good posture. It’s also said to prepare your pelvis for labor, especially if done regularly.
9. Reclined Bound Angle Pose
Lie on your back (only if you’re still in the early stages of pregnancy or are using props to stay tilted). Bring the soles of your feet together and let your knees fall open. Support your back, knees, and head with pillows or bolsters.
It’s deeply relaxing. This pose helps open the hips and calm the nervous system. Use it for meditation or deep breathing.
10. Legs Up the Wall (Viparita Karani)
This pose is a favorite for tired feet and swollen ankles. Sit next to a wall, lie on your side, then roll onto your back and swing your legs up. Rest your arms by your sides.
It promotes blood flow, reduces swelling, and eases lower back pressure. Stay for 5 to 10 minutes while breathing gently.
11. Tabletop Hip Circles
Come onto hands and knees. Begin to move your hips in a gentle circular motion. This movement massages your hips, back, and belly from the inside out.
Hip circles can relieve lower back pain and make space in the pelvis. Try slow circles in both directions.
12. Savasana on Your Side
Traditional Savasana (lying flat on your back) isn’t recommended in later pregnancy. Instead, lie on your left side with a pillow between your knees and under your head.
This rest pose is essential. It helps you fully relax and integrate the benefits of your practice. Stay here for a few quiet minutes at the end of your session.
Take It Slow and Enjoy the Process
Prenatal yoga isn’t about being perfect. It’s about supporting your body as it changes. Some days you might feel full of energy. Other days, just lying in child’s pose may be enough. That’s okay. What matters is that you’re showing up for yourself and your baby.
Even 10 minutes a day can make a big difference in how you feel. Try adding one or two of these poses to your daily routine. You might be surprised how much better your body feels, and how calm your mind becomes.
Breathe, stretch, and move with kindness. Your body is doing an incredible job—and it deserves to feel good.
